# Does Cheese Have Protein?

URL: https://kibora.app/protein-in/cheese/
Language: en
Page type: food protein reference
Last Updated: 2026-09-23
Description: Yes. Firm cheese can be high in protein. A representative firm cheese has about 28.7 g of protein per 100 g. Compare common portions and protein targets.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, FAQPage, BreadcrumbList

## Does Cheese Have Protein?

Yes. Firm cheese can provide a substantial amount of protein.

A representative firm cheese contains approximately 28.7 g of protein per 100 g.

## Protein in cheese by weight

Cheese varies substantially by type. These values use Frida’s representative record for firm cheese with 30% fat in dry matter, so softer and fresher cheeses can contain much less protein.

| Serving | Protein | Calories |
| --- | --- | --- |
| 30 g firm cheese | 8.6 g | 79 kcal |
| 50 g firm cheese | 14.4 g | 132 kcal |
| 70 g firm cheese | 20.1 g | 184 kcal |
| 100 g | 28.7 g | 263 kcal |

## Is cheese a high-protein food?

Firm cheese can be a genuinely protein-dense food, although the amount varies considerably between cheese types.

This representative firm cheese provides about 28.7 g of protein per 100 g.

Around 44% of its calories come from protein, which is above the EU threshold for a “high protein” claim.

### Very high in protein

44% of calories from protein

## How much firm cheese provides 20–30 g of protein?

These estimates use a representative firm cheese. Protein can differ substantially in soft, fresh, processed, and reduced-fat cheeses.

### ~20 g protein

70 g

~184 kcal

### ~25 g protein

87 g

~229 kcal

### ~30 g protein

105 g

~276 kcal

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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## Nutrition data and methodology

Nutrition values use Frida’s European food-composition record for firm cheese, 30% fat in dry matter, all varieties. It reports 28.7 g of protein and 263 kcal per 100 g.

Cheese is a broad category, so this page uses firm cheese as a practical reference rather than implying that every cheese has the same protein content.

Under EU nutrition-claim rules, a food may be described as high in protein when at least 20% of its energy comes from protein.

### Sources

[Frida — firm cheese, 30% fat in dry matter, all varieties](https://frida.fooddata.dk/food/1274?lang=en)

[EU protein-claim criteria — Regulation (EC) No 1924/2006](https://eur-lex.europa.eu/legal-content/EN/ALL/?uri=CELEX:32006R1924)

## Compare protein in similar foods

### Chicken

24.2 g protein per 100 g grilled chicken

[See protein by serving.](https://kibora.app/protein-in/chicken/)

### Beans

about 8–9 g protein per 100 g cooked kidney beans

[See protein by serving.](https://kibora.app/protein-in/beans/)

### Tofu

13.3 g protein per 100 g tofu

[See protein by serving.](https://kibora.app/protein-in/tofu/)

### Steak

20.6 g protein per 100 g raw flank steak

[See protein by serving.](https://kibora.app/protein-in/steak/)

### Egg

12.3 g protein per 100 g

[See protein by serving.](https://kibora.app/protein-in/egg/)

## Common questions about protein in cheese

### Does cheese have protein?

Yes. Many cheeses contain meaningful amounts of protein. This representative firm cheese provides about 28.7 g per 100 g.

### How much protein is in 30 g of cheese?

A 30 g serving of the representative firm cheese used on this page contains approximately 8.6 g of protein.

### Is cheese high in protein?

Firm cheese can be. The reference cheese on this page gets about 44% of its calories from protein, above the EU threshold for a high-protein claim.

### Which cheese has the most protein?

Protein varies by cheese type, moisture and fat content. Hard and firm cheeses are often more protein-dense by weight than fresh or very soft cheeses, so compare the label or a type-specific food record.

### Does low-fat cheese have more protein?

It can have a higher protein share of calories, but the grams of protein per 100 g depend on the specific cheese. Reduced fat alone does not guarantee a specific protein amount.

## How much protein should you eat per day?

Knowing that firm cheese can provide about 28.7 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.